Many people who experience back pain might not realise how their daily routines contribute to it. Seemingly minor actions, when repeated over time, can accumulate and lead to significant discomfort. Addressing these habits can help manage and potentially prevent back pain. In this blog, we’ll explore some common mistakes that might be causing your back pain and discuss how physiotherapists could assist in alleviating these issues.

Work Stations

In today’s digital age, many of us spend a significant part of our day sitting at a desk. Did you know that there is more pressure on your lumbar discs when you are sitting than when standing or lying? Poor sitting habits may contribute to your back pain. Do you suffer from neck discomfort or headaches after a day in the office? If so, check if you are sitting with your chin jutting forward! Slouching or hunching over a computer can place extra strain on your neck muscles and spine, as well as your shoulders and be the underlying cause.

Ergonomic adjustments can make a big difference. Investing in an ergonomic chair that supports your lower back, ensuring your desk is of the correct height, adjusting your monitor to eye level and keeping your feet flat on the floor can all reduce strain. Taking regular breaks to stretch and reposition yourself is also important.

Manual Handling

Improper lifting techniques can also trigger or contribute to back pain. Whether you’re moving furniture, lifting weights at the gym or simply picking up groceries, using the wrong technique may lead to serious injury.

To lift safely, it’s important to bend at your knees and hips instead of your back. Hold the object close to your body and use the strength of your legs to lift it. Avoid twisting your body while lifting. If an object is too heavy, don’t hesitate to ask for help or use lifting aids.

Early Warning Signs

Ignoring the early signs of back discomfort, like stiffness or spasms, may lead to chronic pain. These symptoms can be an early warning sign of an underlying issue that, if left untreated, can develop into a more serious issue.

Our physiotherapists will always conduct a thorough assessment to help identify the root cause of your pain. By uncovering an underlying cause or trigger, we aim to help you achieve long-term relief and control. For example, weakened muscles around your hip or a previously badly twisted knee or ankle may have left you with a limp that places extra stress on your lower back as you walk. This would then need to be addressed along with your back pain for longer-term control. Individualising your treatment can include using manual therapy, dry needling, exercises, and work/lifestyle advice.

Keep Fit

Back pain may also stem from a sedentary lifestyle. Prolonged periods of inactivity can weaken the deep muscles that support the spine, leading to extra stress on the spine and increased susceptibility to injury.

Incorporating regular physical activity into your routine is important for maintaining your health. Simple activities such as walking, swimming, stretching and low-impact exercises can help strengthen your back muscles and improve flexibility.

Sleeping Posture

Sometimes the way you sleep can impact your spinal health. Using an unsupportive mattress or pillow, or your actual sleeping position can be contributary. For instance, sleeping on your stomach places end of range strain on your neck, or an uncomfortable increased arch in your lower back.

For proper support, consider choosing a mattress that keeps your spine aligned and feels comfortable and a pillow that supports your neck. When sleeping on your side, avoid curling up into a ball, and if needed, use a pillow between your knees to help maintain a neutral position and reduce strain on your spine.

Finding Solutions, not Band-aids

Coffs Physiotherapy & Backcare is our dedicated team of musculoskeletal physiotherapists here at Health on High. Our experienced physiotherapists conduct a thorough assessment to help identify the root cause of your pain, aiming for you to achieve long-term pain relief and control. We integrate manual therapy with exercise, posture correction, ergonomics and pain science to address the underlying cause of the problem. If you’re experiencing back or neck pain, get in touch with us to book an appointment.